Announcements
1.Vote for Year End Awards! There will be ballots and a ballot box at the front desk starting Monday to vote for year end awards announced at the Holiday party!
2. Reminder of the Lifts and gifts event on 12/15 and the donation tree in the lobby. RSVP to the Christmas party if you haven't already
3. Kids class! 2 options: 12/21 from 8-12 and 1/1 from 1-4. Drop your kids off and get some holiday stuff done! Snack and a gift that they make is included. Sign up for 1 day or both. $65 per day. See Fem or Taylor with you questions.
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
20x DU/Singles
10x PVC Dislocates
5x Wall Balls
:10 Dip Support Hold (Top/Bottom)
5x T Push-Ups (Per Side)
Gymnastics
Kipping Technique
15:00 Skill Work
(a) Arch to Hollow Swings
(b) Straight-Arm Lever Pull
(c) Bent-Arm Lever Pull aka Gymnastics Kip
(d) Bent-Arm Lever Pull with Arch aka Butterfly Kip
Metcon
Metcon (Time)
4 Rounds:
60x Double-Unders
40x Wall Balls (20/14)
20x Ring Dips
20:00 Time Cap
Scaling Options:
DU = Reps / 60x Singles + 6x Burpees
WB = Height / Load
R. Dips = Reps/Bar / Parallettes